If you drink alcohol, here’s a realistic guide to drinking with more awareness

Life is full of celebratory seasons — birthdays, long lunches, holidays, catch-ups that run late. Glasses clink, calendars overflow and even the most intentional among us find ourselves swept into the rhythm of celebratory pours. And truly – there’s joy in that. The goal isn’t perfection or abstinence (unless you feel called to abstain); it’s awareness. Because once you understand how alcohol moves through your body, and what your liver, gut and nervous system need to process it, you naturally start to make choices that leave you feeling lighter the next day rather than flattened.

Think of this as a gentle recalibration. A way to enjoy seasons of celebration without dragging a foggy brain or an exhausted liver along for the ride.

First, know what a “drink” really is

A standard drink is 10 grams of alcohol however that comes. Most people pour far more than this without realising. A rough guide:

• 100mls of wine (most restaurants/bars pour 150-180 ml, most at home free pours would be around 200+ mls!)
• 285 ml mid-strength beer
• 30 ml of spirits

When your glass is fuller than the guideline, your liver is working harder than you think. It processes roughly one standard drink per hour. Anything above that waits in line, which risks accumulating acetaldehyde (the compound responsible for the headache-y, puffy, unsettled feeling the next day) and pushing all other substances that are in line for detoxification to the back of the queue. 
 
One way to imagine this is that with every drink beyond what your liver can keep pace with, you temporarily delay the processing of everything else your body is trying to clear — used hormones, environmental pollutants, even byproducts of normal metabolism. And that backlog is often what leaves you feeling foggy, depressed, wired, nauseous or “not quite yourself” the next day.

Feed your body before you feed your glass

Alcohol is absorbed in both the small intestine as well as directly through your stomach lining and into the bloodstream, which is why it hits you so much faster when you consume it on an empty stomach. When food is present – especially protein, fat and fibre – the rate of absorption slows, blood sugar stays steadier and you feel calmer and more grounded. It’s not a “hack”; it’s a genuine kindness to the lining of your digestive system and your metabolism. 

Hydration isn’t about the hangover – it’s biochemistry 

Alcohol is a diuretic. It pulls water from your cells, including the ones involved in detoxification. In a hydrated state, the cells that make up your body are supposed to look like lovely plump grapes; when they are dehydrated, imagine them like dried out sultanas. What cells are capable of in a dehydrated state is vastly compromised. Alternating alcoholic drinks with water isn’t just about preventing a headache; it helps your kidneys and liver maintain the fluid balance they need for enzymatic reactions. The difference the next morning is noticeable – clearer head, less eye puffiness, steadier energy, less of that inside-out dryness. 

Give your liver the tools it needs to cope

Your liver is extraordinary, but it isn’t magic. Every glass of alcohol you drink relies on a series of enzymes – many of which depend on specific nutrients. Zinc activates alcohol dehydrogenase, the enzyme in charge of the first step of alcohol’s detoxification: it converts alcohol into acetaldehyde. When zinc is low, tolerance drops and alcohol “hits harder” as this conversion is slow. Iron and B vitamins support mitochondrial energy production within liver cells, helping the organ keep up with increased demand. Bitter herbs like gentian and globe artichoke stimulate bile flow and digestion, easing the load on detox pathways. Cruciferous vegetables like broccoli, cauliflower, cabbage and kale contain a substance called sulforaphane which is a potent antioxidant that protects liver cells from damage and a stimulator of natural detoxifying enzymes. Ensure you’re giving your liver what it needs to cope and consider some additional support – such as Liver Love – through those seasons it gets an extra workout.  

Consider the cost to your sleep

Alcohol makes you fall asleep faster but it fragments and can prevent deep sleep – the phase your brain uses for repair and emotional regulation. A single late night is manageable; several in a row and your stress hormones can begin to rise, blood sugar becomes harder to stabilise and cravings can intensify. Plan for the ripple effect: if you’re drinking one night, protect the following night’s sleep. Also try to add in some extra rest, fewer commitments and additional nourishment. Your body will always tell you what it needs, it’s just a matter of listening.